How to Start Marathon Training in 2024: Absolute Beginners Guide

Summary

This video offers a beginner-friendly guide to running a marathon, starting from scratch. It emphasizes the importance of proper footwear, recommending neutral shoes with specific features, and outlines a progressive running program for newcomers. The plan involves three runs per week, with intervals of walking and running, gradually increasing endurance. It also highlights the need for strength training to avoid common injuries and build core stability, specifically through kettlebell exercises. The video’s goal is to equip beginners with the right foundation before undertaking more intense marathon training.

Takeaways

• 😀 You can run a marathon even if you're starting from absolute scratch, with no prior running experience.
• 😀 The only essential piece of equipment for beginners is a good pair of running shoes, not special motion control or stability shoes.
• 😀 When selecting running shoes, choose a neutral shoe with a weight of 7-10 ounces and a heel-to-toe drop of 8mm or less.
• 😀 Begin with a 'Learn to Run' program, committing to three runs a week for 20-30 minutes, using a walk-run approach.
• 😀 Gradually increase your running time and decrease walking intervals over several weeks to build endurance.
• 😀 Add short sprints (10 seconds) at the beginning of each run interval to activate muscle fibers and improve neuromuscular coordination.
• 😀 Run with quick feet and a steady rhythm, counting '1-2-3' with each foot strike to improve form and prevent injury.
• 😀 Strengthen lower leg muscles to avoid shin splints and foot pain by incorporating exercises like calf stretches and walking on toes and heels.
• 😀 Strengthen your core and glute muscles to prevent back and knee pain by including kettlebell workouts on rest days.
• 😀 After building a solid foundation, you'll be ready for more advanced training, like 5K, 10K, or marathon plans.

Q & A

Can someone with no running experience complete a marathon?

Yes, even if you are unable to run to the end of the block, it is possible to complete a marathon with the right training plan. Starting from scratch, building endurance gradually, and following a structured program can lead to marathon success.

What is the most important piece of equipment for beginners to start running?

The most important piece of equipment is a good pair of running shoes. They should be neutral shoes weighing between 7 to 10 ounces, with a heel-to-toe drop of 8 millimeters or less. This allows your foot to move naturally and build strength without interference.

Why is it important to use a neutral shoe when starting out?

Neutral shoes help maintain your natural range of motion, allowing your foot to strengthen and adapt to running naturally. Trying to correct your foot's movement with specialized shoes can hinder development and lead to injuries.

How many times a week should a beginner runner run?

Beginner runners should commit to running three times a week for 20 to 30 minutes each session. This allows for adequate recovery while building up stamina gradually.

What is the walk-run method, and how should it be structured?

The walk-run method involves alternating between walking and running. Start with a run duration you're comfortable with, then walk for twice that duration. Over time, gradually increase the running duration and decrease walking until you're running more than walking.

How can sprints help a beginner runner?

Sprints help activate more muscle fibers and improve neuromuscular coordination. Starting a run with a sprint followed by an easy jog trains the body to activate muscles more efficiently, which improves overall running technique and strength.

Why is counting foot strikes important while running?

Counting foot strikes (e.g., 1-2-3 with each step) promotes quick, light foot strikes, which helps prevent inefficient, slow, and heavy running that can lead to injury. It also helps maintain better running form.

What strength exercises should a beginner runner focus on to avoid injuries?

To avoid common injuries like shin splints and lower back pain, focus on strengthening the calves, lower legs, hips, and core. Exercises like walking on toes, heels, and the sides of the feet, along with kettlebell training, are excellent for building the muscles necessary for injury-free running.

How can you reduce shin splints and foot pain as a beginner runner?

Shin splints and foot pain can be minimized by stretching the calves in multiple directions, improving lower leg flexibility, and strengthening the lower legs by walking on different parts of the feet (inside, outside, toes, and heels).

What type of strength training is recommended for new runners?

Kettlebell training is highly recommended for new runners because it activates the core muscles required for stability. The off-center mass of a kettlebell forces you to engage stabilizing muscles in your hips, pelvis, and core, reducing the risk of knee and back pain.